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To lose 5 kg at a rate of 1 kg per week, it takes 5 weeks (approximately 1 months). This requires a daily calorie deficit of approximately 1100 kcal — the amount you burn minus the amount you eat. A deficit of ~7,700 calories is needed to lose 1 kg of body fat. Combining moderate calorie reduction (~660 kcal from food) with regular exercise (~440 kcal burned) is the most sustainable strategy.
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